Easter is all about eggs

Eggs are not just for spring holidays, but can play a role in a healthy diet. Not only are they versatile, but eggs also provide a variety of vitamins and minerals, and an economical protein source.

One egg contains about 70 calories and around 200 milligrams of cholesterol, plus a variety of nutrients such as protein, vitamins A and D, B complex vitamins, iron and zinc. The fat and cholesterol is found in the egg yolks, not the whites.

How many eggs … Today’s advice on eating eggs is more liberal than in the past. Experts now know that other dietary factors, mainly saturated fat and trans fat, have a great impact on heart disease factors. Unless your physician advises less, even one egg yolk daily is OK for most healthy individuals.

Finding local eggs. If you are interested in purchasing local eggs, visit Foothills Fresh (www.foothillsfresh.com). This is a partnership of N.C. Cooperative Extension and local producers in seven surrounding counties. You can search for local foods produced in Gaston, Cleveland and Lincoln counties. Or call 704-922-2118.

Purchasing and storage . Always buy eggs from a refrigerated case. Make sure eggs are not dirty or cracked. Buy eggs before the “Sell-By”date on the carton. Raw shell eggs in the carton can stay in your refrigerator for three to five weeks from the purchase date.

Older eggs. Although the “Sell-By” date might pass during that time, the eggs are still safe to use. An older egg would be most appropriate for a mixed dish, a batter or a hard-cooked egg, which should be easier to peel than a freshly laid egg.

Handling eggs safely . Always wash your hands with warm water and soap before and after handling raw eggs. To avoid cross-contamination, you should also wash forks, knives, spoon and all counters and other surfaces that touch the eggs with hot water and soap.

Hard-cooked eggs: When shelled eggs are hard-cooked, the protective coating is washed away, leaving open pores in the shell where harmful bacteria could enter. Be sure to refrigerate eggs within two hours of cooking and use them within a week.

Good to Know. Don’t keep raw or cooked eggs out of the refrigerator more than two hours. Egg dishes such as deviled eggs or egg salad should be used within three to four days.

Linda Minges is a registered dietitian with the North Carolina Cooperative Extension Service. Contact her at 704-922-2127 or linda_minges@ncsu.edu.